The Best Diet for Bulkier Stools

by Aglaee Jacob

Eat more fiber to increase the bulk of your stools.

Constipation is a common problem that can happen to anyone, but it is frequently seen in pregnant women and in the elderly. Regular elimination is important to prevent abdominal discomfort and bloating and allow your body to get rid of toxins. If you have small, dry and hard-to-pass stools, you can include more fiber and gut-friendly bacteria in your diet to help you increase the bulk of your stools and facilitate regular bowel movements.

Insoluble Fiber

Insoluble fiber is not broken down or absorbed during the digestion process, and its main role is to give bulk to your stools to prevent constipation. Part of the fiber found in all vegetables and fruits is insoluble. Follow a diet that is high in vegetables and fruits to increase your intake of insoluble fiber. Accompany your meals with large salads of leafy greens or steamed vegetables and snack on raw vegetables or fresh fruits. Avoid vegetable and fruit juices because the fiber is often stripped away during the juicing process. Whole grains, especially the bran, are also rich in insoluble fiber.

Soluble Fiber

Soluble fiber absorbs water and makes your stools more moist. Constipation is usually associated with stools staying too long in your colon, and your stools become drier as your body reabsorbs more water from them. Dry stools can cause straining and can be difficult to pass. The best diet to promote regular and easy bowel movements should include plenty of soluble fiber from flaxseeds, psyllium, citrus fruits, eggplant, okra, nuts, legumes, oats and barley. Drink at least 8 ounces of water when eating foods rich in soluble fiber to help them retain more water, which will help bulk your stools.

Probiotics

Although it is commonly believed that fiber constitutes the bulk of your stools, it is not the case according to a classic study published in 1980 in "Journal of Medical Microbiology." This study showed that over two-thirds of the dry weight of your stools is dead bacteria that comes from the gut flora residing in your intestines. Your diet should include plenty of probiotics, or gut-friendly bacteria, to help you keep your gut flora healthy and facilitate regular elimination. You can get more probiotics by taking a quality supplement or eating more fermented foods, such as raw sauerkraut, kombucha, kefir or yogurt.

Other Lifestyle Factors

Improving the bulk and consistency of your stools by adding more insoluble and soluble fiber and consuming probiotics can help you prevent constipation. Accompany your healthy diet with other lifestyle changes to maintain regular bowel movements. Regular physical activity, stress management, never ignoring the urge to go to the toilet and avoiding foods to which you are intolerant are as important as bulking up the size of your stools with your diet to prevent constipation.

What's your dietary preference?

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Fruit

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Beef

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Broccoli

Peppers

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About the Author

Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.

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